Staying hydrated is important for everyone — but during pregnancy, and especially when managing gestational diabetes (GD), water intake becomes even more essential. If you’re wondering how much water you should drink, why hydration matters for blood sugar, or how to jazz up plain water without adding carbs, you’re in the right place.
This guide covers everything you need to know about water during pregnancy with gestational diabetes — from recommended amounts to creative low-carb infusion recipes and store-bought options that keep hydration fun and effective.
Pregnancy naturally increases your body’s water needs. On average, total body water rises by about 6 to 8 liters as your body supports increased blood volume, amniotic fluid, the placenta, and your growing baby. Drinking enough water helps maintain this delicate balance, keeping you energized and your baby healthy.
For women managing gestational diabetes, hydration plays an extra role:
Helps flush excess glucose: Water supports your kidneys in excreting extra sugar through urine, helping you maintain better blood sugar control.
Prevents dehydration-related issues: Dehydration can worsen insulin resistance, cause fatigue, constipation, and increase the risk of urinary tract infections.
Supports insulin function: Proper hydration ensures insulin works more effectively to regulate blood glucose.
Prevents false high readings: Dehydration thickens your blood, which can sometimes falsely elevate blood sugar numbers.
While drinking water alone won’t lower your blood sugar, it’s a vital support for your body’s natural regulation during GD.
Experts recommend that pregnant women drink 8 to 12 cups (64 to 96 ounces) of water every day. This includes water from food and other beverages. This amount may be around 300 ml more than the typical daily intake for non-pregnant women.
Tips to stay well-hydrated:
Spread your water intake evenly throughout the day.
Start your morning with a glass of water to jumpstart hydration.
Sip a glass with each meal and snack.
Listen to your body—if you feel thirsty, drink!
Monitor hydration through urine color—pale yellow is ideal.
Remember, hydration needs vary based on activity, weather, and individual health. Always check with your healthcare provider for personalized advice.
If plain water feels boring, you’re not alone! Luckily, you can easily add flavor with low-carb ingredients that that are gentle on blood sugar:
Berry Mint Cooler
Water + fresh raspberries + fresh mint leaves
Citrus Cucumber Refresh
Water + thin cucumber ribbons + lime slices + a few fresh basil leaves
Ginger Lemon Spark
Water + thin slices of fresh ginger + lemon twists
Herbal Berry Tea (Cold Brewed)
Cold brewed hibiscus or lemon balm tea + fresh blueberries or blackberries
Orange Rosemary Splash
Water + thin orange slices + fresh rosemary sprigs
Strawberry Lime Zing
Water + sliced strawberries + lime wedges + a few fresh thyme sprigs
Watermelon Basil Chill
Water + small chunks of seedless watermelon + fresh basil leaves
Pineapple Mint Breeze
Water + a few small pineapple chunks + fresh mint leaves
Lavender Lemonade Twist
Water + lemon slices + a pinch of dried culinary lavender buds
Cucumber Melon Mix
Water + cucumber ribbons + small pieces of cantaloupe or honeydew melon
Apple Cinnamon Warm Water
Warm (not hot) water + thin apple slices + a cinnamon stick (good for cozy mornings)
Cranberry Lime Splash
Water + a few fresh cranberries + lime slices + rosemary sprigs
Peach Ginger Delight
Water + thin peach slices + fresh ginger slices
Lemon Thyme Cooler
Water + lemon slices + fresh thyme sprigs
Use filtered water for the best taste.
Let fruits and herbs steep in the fridge for at least 2 hours for full flavor.
Use fresh, organic produce when possible to avoid pesticides.
Remove ingredients after 24 hours to prevent bitterness.
Experiment with your own combinations based on what you enjoy!
Brew and Chill: Make a refreshing batch of iced green tea or lemon balm tea. Let it cool in the fridge for a naturally flavorful, low-carb drink you can enjoy all day.
Flavor Boost: Add a splash (1–2 tablespoons) of your favorite sugar-free syrup to plain or sparkling water for a touch of sweetness without the carbs.
Sparkle It Up: Swap still water for sparkling water and mix in your favorite low-carb ingredients—like fresh citrus slices, herbs, or berries—for a bubbly, refreshing twist that keeps hydration exciting.
From Julija, HIgedi founder:
I’m totally hooked on my AARKE sparkling water machine. I got it after my sugar baby was born, but honestly, it would have made my GD journey way easier (and tastier!). I have the black one, but honestly, you just have to look at the copper version 😍
If plain water isn’t cutting it — or you just need convenience — there are plenty of GD-friendly drinks that can keep you hydrated without spiking blood sugar. Here’s what to look for:
Perfect for when you want bubbles without added sugars or artificial sweeteners.
*OUR TOP PICKS*
LaCroix – Naturally flavored, zero calories, zero carbs. Try Pamplemousse or Limoncello.
Spindrift – Real fruit juice, but be mindful: some flavors have a few grams of carbs (check the label!). Try Raspberry Lime.
Perrier Flavored – Subtle citrus or berry notes, zero sweeteners. Try Blackberry.
Waterloo – Bold natural flavors, sugar-free and carb-free. Try Peach.
Great when you want a little flavor but no fizz or fake stuff.
*OUR TOP PICK*
Hint Water – Lightly infused with fruit essences, no sugar, sweeteners, or calories. Try Peach Raspberry.
During pregnancy — especially with GD — you may need more electrolytes, especially if you're sweating more, peeing often, or just feeling worn down.
Look for:
Zero sugar
Electrolytes like sodium, potassium, and magnesium
No artificial dyes or high caffeine
*OUR TOP PICKS*
LMNT – Zero sugar, sweetener-free, and well-balanced electrolytes (salty but effective!). Try Orange Salt.
Liquid I.V. Sugar-Free – Hydration multiplier with stevia, easy to keep in your bag. Try Rainbow Sherbet.
Ultima Replenisher – Clean ingredients, sweetened with stevia, wide flavor variety. Try Raspberry.
It’s best to limit caffeine intake during pregnancy. That means:
Stick to under 200mg/day (roughly one cup of coffee).
Diet sodas and black/green teas often have hidden caffeine and additives — sip occasionally, not as your main hydration source.
Carry a reusable water bottle with you to encourage frequent sipping.
Pair water with balanced snacks to support blood sugar balance.
Set hydration reminders on your phone if you often forget to drink.
Add fresh herbs (basil, thyme) or veggies (celery, cucumber, or radish slices) for extra flavor and nutrients.
While water alone won’t “fix” gestational diabetes, staying well-hydrated is a foundational part of managing your health during pregnancy. It supports your body’s natural ability to regulate blood sugar, keeps you feeling your best, and helps you avoid complications.
Try infusing your water with fresh fruits and herbs or explore safe low-carb store-bought options to keep hydration enjoyable and effective. And always remember: listen to your body and check with your healthcare provider for the best advice tailored to you.
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